As a slight correction, Dereck, I have great workouts on days where I work the morning shifts and get off at 5 or 6pm. But my regular schedule is 1-9:30pm Mon-Thurs and 2-8pm Sundays. For some reason I don't do morning workouts very well. That or I feel rushed with having to go to work afterwards.

Bag workout. I never time it, I guess I should sometime. Went about 25 minutes total on the bag. Punch combinations and kicks. Then went through my forms once each for the first time in who-knows how long. I did pretty good, only messed up the techniques a couple of times. I know my form isn't near perfect, but it was good to get back into them.

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We should all take ourselves seriously...and then crumple that image up and toss it out the window.

* It's about 60 degrees in my garage today, so did a little extra to get my blood pumping. I also wore shoes and weightlifting gloves. These may be a mainstay during the fall/winter.

** Upped the squats by 5 lbs, struggled a little bit on a few reps, just need to be careful and not rush it.

*** This is the big change. After my overhead presses I took the weights off of my bar and propped it at the ceiling entrance to my attic to do pullups. It only allows my arms to be at-or just under-shoulder width apart, and because of the wood frame hanging below it keeps my arms from turning out. I got the first two sets of five fine, but the last two sets I struggle don the third rep, barely making it past eye-level to the bar for a millisecond. But, that's better than nothing and I can only improve.

Tomorrow is my off day from work, so I'm expecting a good day on the bag and forms. Maybe I'll get my camera out and get you guys to tear apart my techinque.

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We should all take ourselves seriously...and then crumple that image up and toss it out the window.

Alternated between palms-out and palms-in pullups, not sure if I could tell a difference. But I know my arms don't like them.

I love the part rep distinctions

Yes they are horrible- no it never gets any easier, you just end up doing more of them and feeling just the same. Never focus your effort in your hands, always pull from your back and shoulder blades and use the arms as secondary- very easy to forget the correct emphasis and make it harder work than it needs to be

overhead press is coming along very well. Only seems like yesterday that you were having trouble doing them full stop! I know that this is the longest period of regular conditioning you have ever maintained, and I want you to know how freakin cool you are doing! Well done amigo.

Thanks. I figure .5 is if I can only get my eyes to the bar, .75 if I can get them over the bar, but not my chin over. I'll try and remember to focus on the back and shoulders more than the arms. I actually may have strained something in my right shoulder blade area last night, it feels a little sore when I stretch it out. I'll be careful with it.

Monday, October 3040ish minutes working on mechanics on the bag.

Started with a proper warmup and stretch, something I neglected to do on Friday and things felt a lot better this time around. Wasn't a particularly cardio or strength intense workout, just going back to the basics with mechanics on punches and kicks. Mostly light or no contact with the bag with a couple of bursts of more power.

I honestly think the warmup/stretch was a big difference. I made sure to get my legs and hips well. I've always had very tight hamstrings, which seems to hinder my ability for full extension on kicks.

* I figured out that I have been holding the bar a little too forward above my head. I've been pushing up with more of the balls of my feet that the heel or whole foot. Moving the bar back just a couple of inches helped a lot.

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We should all take ourselves seriously...and then crumple that image up and toss it out the window.